BBG

1) 5X1 Two Position Clean (hang & power position) – heavy but NO MISSES, rest as needed

2) 7X2 Jerk from blocks – heaviest possible, rest as needed

BB Cycling

1) 4+1X3 Touch & Go Cleans (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

Accessories

1) 5×3 Jerk Recoveries @ 100-120% of 1rm jerk

Strength

1a) 3×5 strict weighted pullups – heaviest possible, rest 2:00 min

1b) 3XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) – rest 2:00 min